Straight Leg Deadlift

Muscle Groups Involved

Hamstrings - Primary
Erectors - Primary
Glutes - Primary

Highlights

Brace your core
Push your hips back as you lower the weight. Bend at the hips, not the waist
Keep a small bend in your knees
Follow through with your glutes and lock out your hips at the top of the repetition
Do not bounce the weight off the floor
Do not round your back

Description

The Straight Leg Deadlift or stiff legged deadlift is a popular variation of the deadlift exercise that places more emphasis on your hamstrings and lower back. It is often confused with the Romanian deadlift. The commonly accepted difference is that the Straight Leg Deadlift is performed by placing the bar on the ground in between repetitions, often with a slightly more straight knee angle. To perform the Straight Leg Deadlift start in a standing position with the bar approximately 1-2 inches away from your shins. Brace your abdominals and glutes. Take a deep breath and redouble your brace. Sit back as you flex your hips as you bend down to grab the bar to place tension on your hamstrings and glutes. Take a double overhand, palms down, grip on the bar. Take all of the tension out of the bar before lifting it from the floor. Push your hips through as you lift the bar, locking out with braced glutes at the top. Pause briefly while maintaining tension throughout your body before lowering the bar under control to the starting position.

Common Mistakes

Use less weight for these than Romanian Deadlifts as these are more challen

Use less weight for these than Romanian Deadlifts as these are more challenging. Do not flex your knee which changes this into a Romanian or standard Deadlift. Do not bounce the weights off the floor.

Pro Tips

Push your armpits towards your hips to activate your lats and get better co

Push your armpits towards your hips to activate your lats and get better control over the bar while protecting your back from unnecessary strain. Elevating your toes on a plate can also increase the amount of stretch felt in the calves and hamstrings improving flexibility.

Purpose

A well developed posterior chain is important for maintaining posture as we

A well developed posterior chain is important for maintaining posture as well as developing the musculature of the lower body in conjunction with the upper body creating a more harmonious picture. By using exercises that develop the upper and lower body at the same time you can maintain balanced proportions while bringing up any weak points.

Form

Your standing leg should have a slightly bent knee. Let the weight guide yo

Your standing leg should have a slightly bent knee. Let the weight guide your arm position as you move backwards and forwards. Your back leg that gets lifted shoulder always stay in line with your torso as much as possible.

Additional Names

Stiff Leg Deadlift